{"id":1252,"date":"2025-02-26T10:15:16","date_gmt":"2025-02-26T09:15:16","guid":{"rendered":"https:\/\/gangsurf.com\/?p=1252"},"modified":"2025-05-11T22:11:25","modified_gmt":"2025-05-11T20:11:25","slug":"gangsurf-training-off-surfing","status":"publish","type":"post","link":"https:\/\/gangsurf.com\/en\/gangsurf-entrainement-hors-surf\/","title":{"rendered":"Off-surf training: exercises to improve your performance"},"content":{"rendered":"<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-1024x683.jpg\" alt=\"\" class=\"wp-image-1253\" srcset=\"https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-1024x683.jpg 1024w, https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-300x200.jpg 300w, https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-768x512.jpg 768w, https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-1536x1024.jpg 1536w, https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize-18x12.jpg 18w, https:\/\/gangsurf.com\/wp-content\/uploads\/2025\/02\/GANGSURF-2023-A-4627_websize.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Warm-up at Gang Surf \ud83c\udf1e<\/figcaption><\/figure>\n\n\n\n<p>Surfing isn&#039;t just about riding the waves. Proper training out of the water can improve your physical condition, power, flexibility, balance, and endurance. Here are some of the <strong>best exercises<\/strong> 100% can be done at home to progress and perform once you&#039;re on the board!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Core strengthening: the key to stability<\/strong><\/h2>\n\n\n\n<p>A good surfer must have a <strong>solid trunk<\/strong> to maintain balance on the board. Core training strengthens the entire body, and more specifically the abdominals, back, and shoulders.<br><strong>Recommended exercises<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Classic board<\/strong> (30 seconds at the beginning, then increase to 1 minute \/ 1 minute 30 seconds)<\/li>\n\n\n\n<li><strong>Side panel<\/strong> (30 seconds on each side initially, then increase to 1 minute \/ 1 minute 30 seconds)<\/li>\n\n\n\n<li><strong>Superman<\/strong> (back strengthening)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Explosiveness: for faster take-offs<\/strong><\/h2>\n\n\n\n<p>Surfing requires <strong>power and responsiveness<\/strong> to get up quickly on the board.<br><strong>Recommended exercises<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jump squats<\/strong> (set of 5 reps at the beginning then increase up to 15\/20\u2026)<\/li>\n\n\n\n<li><strong>Burpees<\/strong> (set of 5 reps at the beginning then increase to 10\/15\u2026)<\/li>\n\n\n\n<li><strong>Pumps <\/strong>(set of 5 reps at the beginning then increase to 10\/15\u2026)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Endurance: to spend hours in the water<\/strong><\/h2>\n\n\n\n<p>Surfing is a demanding sport that requires <strong>good cardiovascular health<\/strong>. Especially to get over the bar! <br><strong>Recommended exercises<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> \ud83c\udfca\u200d\u2642\ufe0f <strong>Swimming<\/strong> (ideal for strengthening the upper body)<\/li>\n\n\n\n<li>\ud83c\udfc3<strong>Running <\/strong><\/li>\n\n\n\n<li>\ud83d\udeb4 <strong>Bike<\/strong> <\/li>\n\n\n\n<li><strong>High-intensity interval training (HIIT)<\/strong> (to simulate the effort of surfing)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Balance and flexibility: for a better feel<\/strong><\/h2>\n\n\n\n<p>Working on balance is essential for <strong>react to the movements of the wave<\/strong> and maintain a stable posture.<br><strong>Recommended exercises<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercises on a bosu ball or balance board<\/strong> (proprioception)<\/li>\n\n\n\n<li>\ud83e\uddd8\u200d\u2640\ufe0f <strong>Yoga <\/strong>(ideal for flexibility and balance)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Muscle strengthening: for a more toned body<\/strong><\/h2>\n\n\n\n<p>Surfing puts a lot of strain on the <strong>shoulders, arms and back<\/strong> for rowing, but not only that. <br><strong>Recommended exercises<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pilates<\/strong><\/li>\n\n\n\n<li><strong>Reinforcement with elastic<\/strong><\/li>\n\n\n\n<li><strong>Bodyweight indentation<\/strong> (push-ups, squats, pull-ups\u2026)<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>You can find additional exercises on <a href=\"https:\/\/www.youtube.com\/@keo.training\">videos<\/a> YouTube, <a href=\"https:\/\/www.instagram.com\/keo.training\/?hl=fr\">Instagram accounts<\/a> physical preparation or simply by asking for advice from <a href=\"https:\/\/gangsurf.com\/en\/surf-schools-in-biscarrosse-beach\/surf-instructors-biscarrosse\/\">our instructors<\/a>.<\/li>\n<\/ul>\n<\/blockquote>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-151a869\" data-block-id=\"151a869\"><p class=\"stk-block-text__text\">Good physical fitness is a major asset for making rapid progress and fully enjoying your surf sessions. Surfing engages the entire body, and without proper preparation, fatigue and muscle soreness can quickly set in. By working on your cardio, strength, and explosiveness out of the water, you&#039;ll gain endurance, power, and confidence.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-f5e6d03\" data-block-id=\"f5e6d03\"><p class=\"stk-block-text__text\">Proper training will halve your risk of injury. The goal is to prepare your body for the various efforts and positions it will have to perform during the session. Simply find an activity and exercises you enjoy to maintain consistency in your training.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-fed5824\" data-block-id=\"fed5824\"><p class=\"stk-block-text__text\">\ud83d\udd25 The more prepared you are, the more you&#039;ll enjoy surfing! \ud83c\udf0a\ud83c\udfc4\u200d\u2642\ufe0f<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>Le surf ne se r\u00e9sume pas uniquement \u00e0 glisser sur les vagues. Un bon entra\u00eenement hors de l\u2019eau permet d&rsquo;am\u00e9liorer sa condition physique, sa puissance, sa souplesse, son \u00e9quilibre et son endurance. Voici quelques uns des meilleurs exercices 100% faisable chez vous pour progresser et performer une fois sur la planche ! 1. Le gainage [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1253,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-1252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L&#039;entra\u00eenement en dehors du surf<\/title>\n<meta name=\"description\" content=\"GANG SURF - &Eacute;cole et Location de Surf Biscarrosse Entra\u00eenement hors-surf : exercices pour am\u00e9liorer ses performances Bien-\u00eatre et surf\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gangsurf.com\/en\/gangsurf-training-off-surfing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L&#039;entra\u00eenement en dehors du surf\" \/>\n<meta property=\"og:description\" content=\"GANG SURF - 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